CrossFit Martha's Vineyard

Don’t forget, this Saturday is our tribute WOD for Al at 10:00am and then a celebration of his life at the OB PA later that same day from 2pm-5pm. Please bring a dish and a story to share to the PA.

WOD:

Option 1:

A. Clean and Jerk

Build to a heavy single

B. 10 min AMRAP

50 Lateral Burpees

100 Double-Unders

30 Clusters (115/80)(75/55)

*cluster is a squat clean thruster*

Option 2:

5 Rounds 

12 DB Press (35/20)

30 Double-Unders (40 single-unders)

12 Renegade Rows

30 Double-Unders

12 DB Squats

30 Double-Unders

*renegade row is a push-up and then a dumbbell row on each side*

WOD:

5 min AMRAP

200′ Walking Lunge 

50 Sit-Ups

Max Calorie Row

rest 5 mins

5 min AMRAP

100′ DB Walking Lunge (50/35)(35/25)

50 Sit-Ups

Max Calorie Row

rest 5 mins

200′ Walking Lunge

50 Sit-Ups

Max Calorie Row

WOD:

18 min AMRAP

15/10 Calorie Bike 

15 WallBalls

12 DB Snatches (50/35)(35/25)

9 Toes2Bar (MB Knee-Ups)

WOD:

A. 5 sets of 3 Push Press

B. For time:

600m Run

40 KB Swings (53/35)

30 Push Press (115/80)(75/55)

40 KB Swings

600m Run

WOD:

Option 1:

“Elizabeth”

21-15-9

Squat Cleans (135/95)

Ring Dips (pushups/burpees)

Option 2:

10 Rounds

10 Squats

5 Push-ups

20 Alternating Leg and Arm V-Ups

Happy Birthday, Emmett!

WOD:

2k row

150 Double-Unders (300 Single-Unders)

10 Rounds of “Cindy”

last done 7/11/18

WOD:

Choose 1 from each section:

Weightlifting:

1 rep max Deadlift

1 rep max Bench Press

1 rep max Back Squat

Gymnastic:

Max Strict Pull-ups

Max Weighted Strict Pull-Ups

Max Muscle-Ups

Max Strict Handstand Push-Ups

Conditioning:

1 min max calorie Bike

500m Row